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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Lentils are friendly - the Miss Congeniality of the bean world."
-Laurie Colwin, Author

The refrigerator light goes on...

This is the essence of the Mediterranean diet: legumes, lean meat, veggies, fruit and nuts, in a salad that's light but savory and filling.

Raisins

There are two common raisin choices in the market - the traditional dark raisin and golden raisins. The majority of raisins are made from the white seedless Thompson grape. Currants are made in the same way, from the Zante grape.

The grapes are sun dried and the dark color is the result of caramelization of the sugars as the fruit is dehydrated. Most raisins are still dried in the sun, with the bunches of grapes clipped and laid on trays in the sunlight right beside the vines. The drying process takes about two to three weeks.

Golden raisins come from the same grapes, but the fruit has been chemically treated and usually they are dried in dehydrators and not by direct sunlight.

1 ounce raisins = 85 calories, <1g fat, 0g sat fat, 0g mono fat, <1g protein, 22g carbohydrates, 3mg sodium, 0mg cholesterol


 

Curried Lentil Salad with Lamb



Servings = 4 | Serving size =about 3 cups

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe makes great leftovers. Note that cooking time does not include chilling time.

3 1/2 cups water
1 cup green lentils
2 tsp olive oil
12 ounces lamb shoulder or leg (cut into small cubes)
1 tsp ground cumin
1 tsp curry powder
4 Tbsp reduced fat mayonnaise
3/4 tsp salt
fresh ground black pepper (to taste)
3 medium green onions (sliced crosswise)
2 large carrots (peeled and diced)
2 ribs celery (diced)
1 small green bell pepper (diced)
1/4 cup raw pistachios (shelled)
1/3 cup raisins
8 ounces fresh spinach leaves

Place the water in a large sauce pan over high heat. When it is boiling add the lentils. Cook about 20 minutes until tender.

Drain, rinse and put into the refrigerator to chill.

Place the olive oil in a large skillet over medium high heat. When the oil is hot, add the lamb cubes.

Cook, tossing frequently, for about ten minutes until well browned. Remove to a plate and place in the refrigerator to chill.

Mix the cumin, curry powder, mayonnaise, salt and pepper together until well blended, and place the dressing in the bowl with the lentils. Add the lamb and fold together until blended.

Add the green onions, carrots, celery, bell pepper, pistachios, raisins and spinach. Fold together until well blended.

Chill until ready to serve.

Nutrition Facts

Serving size = about 3 cups

Servings = 4

.

Amount Per Serving

Calories 496 Calories from Fat 166
  % Daily Value
Total Fat 19g 28%
    Saturated Fat 4g 13%
    Monounsaturated Fat 7g  
    Trans Fat 0g  
Cholesterol 60mg 20%
Sodium 532mg 23%
Total Carbohydrates 49g 15%
    Dietary Fiber 20g 65%
    Sugars 11g  
Protein 33g  
Vitamin A 151% Vitamin C 69%
Calcium 13% Iron 43%
Vitamin K 199 mcg Potassium 1348 mg
Magnesium 138 mg